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Monday

HEAVY DAY

FITNESS
Front squat
3-2-1-3-2-1-3-2-1

PERFORMANCE
Over head squat
3-2-1-3-2-1-3-2-1

Tuesday

A:
Bench press
8RM

B:
8 minute AMRAP
5 push ups
5 burpees
*after every round add 1 rep on both movements

Wednesday

SKILL DAY

A:
50 toes to bar for time

B:
“22.2”
For time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts 100/70
Bar facing burpees

Thursday

For time
Teams of 2
100/80 calories Assault bike
100 front squat 60/40
100/80 calories Assault bike

Friday

“Jack”
20 minute AMRAP
10 push press 52,5/30
10 kettlebell swings 24/16
10 box jumps 24/20

Saturday

In teams of two
For time
120 Double unders each
90 pull ups
60 double dumbbell box step overs
60 chest to bar pull ups
60 double dumbbell box step overs
30 bar muscle ups
120 double unders each

Sunday

FOCUS
Deadlift 5x5 @ +2,5kg each side on last week
Go every 2:00

ENGINE
30 rounds of :30 on/:30 off
Alternating between
Row for calories
Burpees over the rower
Wall balls

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